6 In-Flight Yoga Poses to Help You Beat Jetlag, According to an Expert
In-flight yoga videos have exploded across social media platforms, with one EasyJet flight attendant’s airplane yoga session garnering 1.5 million views on TikTok. While some of these viral moments turned out to be clever tricks to get passengers to clean up their trash, the trend has sparked genuine interest in combating the physical toll of air travel through movement.
Flight experts recommend staying active during flights, as prolonged sitting can lead to joint stiffness, fatigue, dehydration, and potentially life-threatening blood clots.
Haley Pulli, Head Coach of MyBodyTutor and fitness expert, explains why incorporating simple yoga movements during flights can transform your travel experience:
“Air travel wreaks havoc on our bodies in ways most people don’t realise. Hours of sitting in cramped positions create muscle tension, reduce circulation, and leave you feeling stiff and sluggish before you even reach your destination. The good news is that there are easy-to-do yoga movements that can counteract these effects and help you arrive feeling energised rather than exhausted.”
6 Go-to In-Flight Yoga Poses for Better Travel:
Haley recommends these seat-friendly yoga poses that can be performed discreetly during your flight:
- Neck Rolls and Lateral Stretch.
- Relax your shoulders and slowly roll your neck in circles, 10 times in each direction.
- Then gently release your head to one side, holding for 10-15 breaths before switching sides.
This relieves tension from carrying luggage and awkward sleeping positions.
- Seated Cat-Cow Variation.
- Place your hands on your knees with feet hip-width apart. Inhale while arching your back and lifting your chest.
- Exhale while rounding your spine and drawing your chin toward your chest.
- Repeat 10 times to mobilise your spine
This helps reduce lower back stiffness.
- Seated Spinal Twist.
- Place your right hand on your left knee and your left hand behind you.
- Inhale to lengthen your spine, then exhale while gently twisting left.
- Hold for 10-15 breaths, then repeat on the other side.
This decompresses the spine and improves circulation.
- Eagle Arms.
- Cross your right arm over your left, either hugging yourself or wrapping your forearms to bring palms together.
- Lift your elbows and reach your forearms forward.
- Hold for 30 seconds, then switch arms.
This targets upper back tension from hunching over devices.
- Half Lotus Variation.
- Hug your right knee toward your chest, then place your right ankle on your left thigh.
- Stay upright or hinge forward slightly for a deeper stretch.
- Hold for 30 breaths, then switch sides.
This opens tight hips from prolonged sitting.
- Half Easy Pose.
- Cross your right leg over your left in a comfortable seated position. If space allows, cross both legs fully.
- Focus on lengthening your spine and softening your hips.
This gentle hip opener helps counteract the 90-degree angle of airplane seats.
Haley emphasizes the importance of consistency during travel:
“These movements take just minutes to perform, but they can make the difference between arriving at your destination feeling refreshed or feeling like you need another vacation to recover from your vacation. The key is doing them regularly throughout your flight, not just once. Your body will thank you for the attention, and you’ll maintain your energy levels instead of losing them to travel fatigue.”
